10th of January, 2013 — Workout — Pullups, Let Me In’s & Let Me Up’s

Pullups & Let Me In’s:

Set 1:

  • 4 Super Wide Grip Pullups
  • 12 Let Me In’s

Set 2:

  • 5 Full Pullups
  • 12 Let Me In’s

_____________________________________________________

Let Me In’s ( Four second contraction at the top ) & Let Me Up’s:

Set 1:

  • 5 Let Me In’s
  • 10 Let Me Up’s

Set 2:

  • 5 Let Me In’s
  • 10 Let Me Up’s

________________________________________________________

Let Me Up’s ( Elevated feet ) & Let Me In’s ( Palms up ):

Set 1:

  • 4 Let Me Up’s
  • 7 Let Me In’s

Set 2:

  • 4 Let Me Up’s
  • 8 Let Me In’s
Advertisements

3rd of January 2013 — Workout — Pullups, Let Me Up’s, Let Me In’s & Curls

Going to be a Kick A workout today Convicts. You ready to cause some chaos and crank out some upper body calisthenics?!

Today’s workout is in the style of Interval Sets. Check the Routines¬†page for information on how that goes.

Hows your progress coming so far in the new year?! Drop me a line with some stats and what you’re hoping to accomplish this year!

-B

Pullups:

Another exciting day for some Pullups. I really think the once a week thing is killing my progress with these. Thankfully only one more week of the Interval Sets – although I havent checked on whats for the next couple weeks still. Hopefully I’m going to be doing more of these! I feel as though I need to do them every third day to keep the progress going. At a minimum two times a week.

Either way, I’m glad to be able to crank out 12 reps for the first two sets. Going to be rough to keep these numbers up for the entire workout. If I can beat numbers from last week I’ll be happy though ūüôā

Unfortunately I was only able to tie my numbers from last week, lets hope that the ol’ Biceps can hold up and get the same, if not better, results from last week.

Set 1: Super Wide Grip

  • 12 Super Wide Grip Pullups

Set 2: Wide Grip

  • 12 Wide Grip Pullups

Set 3: Full 

  • 9 Full Pullups

_______________________________________________________________

Let Me Up’s: ( A.k.a. Horizontal Pull )

Well, I was able to beat last weeks first set by one rep! Woo HOO – haha. I’m definitely never going to eat roasted garlic hummus anytime again before I workout. Or at least within an hour or two if I do. It’s so nasty constantly burping up garlic …

C’mon body, lets crank out ten reps for this last set! — Fk’n RIGHT! Man that was rough. My palms were so sweaty towards the last two reps, I thought my hands were going to slip off and I was going to bash my head. Thankfully things worked out, and I got two more reps than last week!

Set 1:

  • 10 Let Me Up’s

Set 2:

  • 9 Let Me Up’s

Set 3:

  • 10 Let Me Up’s

___________________________________________________________________

Let Me In’s:

I’m going to be doing these guys slowly so I can feel the burn better.

Let me tell you what, those lil buggers are much harder if you slow down and really focus on hitting the appropriate muscles.I could feel it in my Lats, my Biceps, and my Delts.

Set 1:

  • 12 Let Me In’s

Set 2:

  • 12 Let Me In’s

Set 3:

  • 12 Let Me In’s

_________________________________________________________________

Curls: ( With resistance band )

Hot damn, todays workout is wrecking my Biceps! I can barely type because my arms are so shot, I’ve to type super slow.

Can’t progress without putting in some work though right?¬†We like the burn anyway – Say it with me!

For the last set, I put my hands so my palms were facing down this time instead of a normal curl where the palms are facing you – just because.

Set 1: Arms Wide Out

  • 12 Curls

Set 2: Arms Straight

  • 9 Curls

Set 3: Arms Straight – Hands upside down

  • 9 Curls

26th of December, 2012 — Workout — Pullups, Let Me Up’s, Let Me In’s & Curls

WELCOME BACK CONVICTS!!!!!!!! Hope your workout was as amazing as mine is going to be today.

Still with the Interval Set’s this week. I was really looking forward to some Pushups today, so I may sneak them in at the end. Nonetheless, it’s going to be a good one today.

I’ve decided to nix the Assisted Pullups, and just go with my Super Wide Grip & Regular Pullups. I like those much more! I think the extra rest time – as opposed to my usual 30s between sets – will, hopefully, get my rep count up a bit. Guess we’ll find out eh?

Well I couldnt get the 12 reps for the last set of Pullups, but I’ll take nine.

Been a long time since I’ve done the Let Me Up’s – had them in Convict Conditioning, called Horizontal Pulls. After doing all those Pullups, my Biceps were already aching, but now after that first set of Let Me Up’s they’re not too pleased with me. I’ve a feeling, after double checking today’s workout, that they’re going to be very appreciative of a break here for a few days.

Well, overall another excellent workout. Kept the proper form and motivation up ( I’ve actually been aching to workout! ) and cranked out some decent sets. Hope you all had some time to enjoy your families, and didnt take too long of a break from your routines!!

Let me know what goals you’ve set for yourself for the new year? I’m considering doing 1000 Pushups per week – anyone with me?!

-B

Set 1: Super Wide Grip Pullups

  • 12 Super Wide Grip Pullups

Set 2: Wide Grip Pullups

  • 12 Wide Grip Pullups

Set 3: Full Pullups

  • 9 Full Pullups

_________________________________

Set 1: Let Me Up’s

  • 9 Let Me Up’s

Set 2:

  • 9 Let Me Up’s

Set 3:

  • 9 Let Me Up’s\

________________________________

Set 1: Let Me In’s

  • 12 Let Me In’s

Set 2:

  • 12 Let Me In’s

Set 3:

  • 12 Let Me In’s

_______________________

Set 1: Curls ( With resistance band )

  • 12 Curls ( Arms out wide )

Set 2:

  • 12 Curls ( Arms out wide )

Set 3:

  • 12 Curls ( Arms straight )

20th of December, 2012 — Workout — Wide Grip Pushups, Full Pullups, Military Press & Let Me In’s

Not much time to write a long post tonight, so here’s what was accomplished.

Ladder style workout’s, for the Pullups, there was only 30s rest between sets again.

-B

Pushups Wide Grip, Military & Regular:

  • 1 Wide Grip Pushup
  • 2 Wide Grip Pushups
  • 3 Wide Grip Pushups
  • 4 Wide Grip Pushups
  • 5 Wide Grip Pushups
  • 6 Wide Grip Pushups
  • 7 Wide Grip Pushups
  • 8 Wide Grip Pushups
  • 9¬†Wide Grip Pushups
  • 8 Wide Grip Pushups
  • 7 Wide Grip Pushups
  • 6 Wide Grip Pushups
  • 5 Wide Grip Pushups
  • 4 Wide Grip Pushups
  • 3 Wide Grip Pushups
  • 2 Wide Grip Pushups
  • 1 Wide Grip Pushup
  • 1 Military Pushup
  • 2 Military Pushups
  • 3 Military Pushups
  • 2 Military Pushups
  • 1 Military Pushup
  • 1 Regular Pushup
  • 2 Regular Pushups

________________________________

Warmup: Super & Wide Grip Pullups

  • 12 Super Wide Grip Pullups
  • 9 Wide Grip Pullups

Set 1: Full Pullups

  • 4 Full Pullups

Set 2: 

  • 4 Full Pullups

Set 3:

  • 3.5 Full Pullups

____________________________________

Military Press:

  • 1 Military Press
  • 2 Military Presses
  • 3 Military Presses
  • 4 Military Presses
  • 5 Military Presses
  • 6 Military Presses
  • 7 Military Presses
  • 8 Military Presses
  • 9 Military Presses
  • 10¬†Military Presses
  • 9 Military Presses
  • 8 Military Presses
  • 7 Military Presses
  • 6 Military Presses

__________________________________

Let Me In’s:

  • 1 Let Me In
  • 2 Let Me In’s
  • 3 Let Me In’s
  • 4 Let Me In’s
  • 5 Let Me In’s
  • 6 Let Me In’s
  • 7 Let Me In’s
  • 8 Let Me In’s
  • 9 Let Me In’s
  • 10 Let Me In’s
  • 11¬†Let Me In’s

17th of December, 2012 — Workout — Pushups, Full Pullups, Military Press & Let Me In’s

Hey o’ crazy Convicts – How’re yall doing today? Ready to kick some ass?! I’m going to try to kick my own ass today, feeling in a good mood for working out. Lets get crackin’

OK – when I said I was going to kick my own ass, I definitely didnt think it would be this intense. The addition of the bars to the Regular Pushups, put a beat down on me. Hot damn, my shoulders were burning like nobodies business. On the way down at ~ rep’s five and lower, my body was screaming for me to stop. I had to focus really hard to maintain proper form. No use in doing it unless the forms spot on – RIGHT?!

I think a five minute breather will do me swell.

For these Pullups, I’m again going with a 30s rest between sets. I’m hoping for at least one rep increase, although my shoulders are still on fire. But, boy do I love the tightness, and pump from all these workouts.

HELL YEAH, got 12 reps on the Super Wide Grip Pulls – Fells good man!!
AND eight on the Wide Grip Pulls!! Rockin’ today’s workout

That warmup, definitely hurt me a bit for my regular rep’s but it felt too good. I’m not going to sacrifice any reps to get a higher number in another part of my routine – haha hope that makes sense. I’m so pumped and shaking while trying to type this out!

Five minute breather – Whew!

For the Military Presses, I actually finished up on the way down on the second step, but because I was so close, I just did the last step ( one more rep ) for the sake of my OCD, and finishing things out evenly. While still climbing though, when I finished up the ninth step, it was almost to failure, but I thought I may be able to crank it up to ten. From checking the rep numbers, I was obviously unsuccessful – this time – I’ll get that lil guy next time. I’m keeping with my word of beating the hell out of myself today though. After this set, I was super shaky and almost couldnt lift my water bottle up to take a sip!

Five Minute Breather

The Let Me In’s are OK. They don’t really do much for me, I’m going to go back and read what’s written about them again, maybe I’m missing some key part of them. I definitely feel them towards the end of the set though! Like I said, I think I may need to read over that section again, because I dont feel as though I’m doing them correctly.

How was your workout today convict?!

-B

P.s. Brian I’m working up a routine for you this evening my friend

Pushups: Regular & Wide Grip

  • 1 Regular Pushup ( On bars )
  • 2 Regular Pushups ( On Bars )
  • 3 Regular Pushups ( On Bars )
  • 4 Regular Pushups ( On Bars )
  • 5 Regular Pushups ( On Bars )
  • 6 Regular Pushups ( On Bars )
  • 7 Regular Pushups ( On Bars )
  • 8¬†Regular Pushups ( On Bars )
  • 7 Regular Pushups ( On Bars )
  • 6 Regular Pushups ( On Bars )
  • 5 Regular Pushups ( On Bars )
  • 4 Regular Pushups ( On Bars )
  • 3 Regular Pushups ( On Bars )
  • 2 Regular Pushups ( On Bars )
  • 1 Regular Pushup ( On Bars )
  • 1 Wide Grip Pushup
  • 2 Wide Grip Pushups
  • 3 Wide Grip Pushups
  • 4¬†Wide Grip Pushups

______________________________

Warmup: Super & Wide Grip Pullups

  • 12 Super Wide Grip Pullups
  • 8 Wide Grip Pullups

Set 1: Full Pullups

  • 5 Full Pullups

Set 2:

  • 4 Full Pullups

Set 3:

  • 3.5 Full Pullups

________________________________

Military Press:

  • 1 Military Press
  • 2 Military Presses
  • 3 Military Presses
  • 4 Military Presses
  • 5 Military Presses
  • 6 Military Presses
  • 7 Military Presses
  • 8 Military Presses
  • 9¬†Military Presses
  • 8 Military Presses
  • 7 Military Presses
  • 6 Military Presses
  • 5 Military Presses
  • 4 Military Presses
  • 3 Military Presses
  • 2 Military Presses
  • 1 Military Press

_________________________________

Let Me In’s:

  • 1 Let Me In
  • 2 Let Me In’s
  • 3 Let Me In’s
  • 4 Let Me In’s
  • 5 Let Me In’s
  • 6 Let Me In’s
  • 7 Let Me In’s
  • 8 Let Me In’s
  • 9 Let Me In’s
  • 10¬†Let Me In’s
  • 9 Let Me In’s
  • 8¬†Let Me In’s

12th of December, 2012 — Workout — Pushups, Full Pullups, Military Press & Let Me In’s

I’m still sore as all hell, so hoping today’s workout will go well! It’s basically Round II for the¬†You Are Your Own Gym¬†1st Class Program. Again today’s workout is going to be using the¬†Ladder¬†routine.

For the Pullups I implemented the 30s rest time between each set again. I really like the pump I get from it, and even though I only increase by one rep from last time, its still progress Рkeeps the up!

-B

Pushups:

  • 1 Military Pushup
  • 2 Military Pushups
  • 3 Military Pushups
  • 4 Military Pushups
  • 5 Military Pushups
  • 6 Military Pushups
  • 7 Military Pushups
  • 8¬†Military Pushups
  • 7 Military Pushups
  • 6 Military Pushups
  • 5 Military Pushups
  • 4 Military Pushups
  • 3 Military Pushups
  • 2 Military Pushups
  • 1 Military Pushup
  • 1 Wide Grip Pushup
  • 2 Wide Grip Pushups
  • 3 Wide Grip Pushups
  • 4 Wide Grip Pushups
  • 5¬†Wide Grip Pushups
  • 4 Wide Grip Pushups
  • 3 Wide Grip Pushups
  • 2 Wide Grip Pushups
  • 1 Wide Grip Pushup
  • 1 Regular Pushup
  • 2 Regular Pushups
  • 3 Regular Pushups

______________________________________

Warmup: Super and Wide Grip Pullups

  • 11 Super Wide Grip Pullups
  • 7 Wide Grip Pullups

Set 1: Full Pullups

  • 5 Full Pullups

Set 2:

  • 4 Full Pullups

Set 3:

  • 4 Full Pullups

__________________________

Military Press:

  • 1 Military Press
  • 2 Military Presses
  • 3 Military Presses
  • 4 Military Presses
  • 5 Military Presses
  • 6 Military Presses
  • 7 Military Presses
  • 8¬†Military Presses
  • 7 Military Presses
  • 6 Military Presses
  • 5 Military Presses
  • 4 Military Presses
  • 3 Military Presses
  • 2 Military Presses
  • 1 Military Press
  • 1 Military Press
  • 2 Military Presses

____________________________

Let Me In’s:

  • 1 Let Me In
  • 2 Let Me In’s
  • 3 Let Me In’s
  • 4 Let Me In’s
  • 5 Let Me In’s
  • 6 Let Me In’s
  • 7 Let Me In’s
  • 8 Let Me In’s
  • 9 Let Me In’s
  • 8 Let Me In’s
  • 7 Let Me In’s
  • 6 Let Me In’s
  • 5 Let Me In’s

10th of December, 2012 — Workout — Pushups, Full Pullups, Military Press & Let Me In’s

OK Convicts, today’s the first day of my eight week’s of fun using the You Are Your Own Gym intermediate routine.

Starting things off with Pushups – HOT DAMN!!! After coming down the ladder the first time and starting with the Wide Grip Pushups, my chest & shoulders were on fire!

Taking a Five minute breather after the Pushups. Need to check on what’s next as well as get a damn’d drink. Thankfully the Let Me Up’s are the same as doing Horizontal Pulls. Only downside, is I’m not sure where I can do them at my apartment now! I think I may just doing my CC Pullup routine for this one. Going to do 30s rest’s between sets again

Beating myself up today guys!¬†You’d better be staying motivated, and pushing yourself today!!?

Taking another five-minute breather from those Pullups before I go onto the next set. It’s back to YAYOG, and the ladders. Doing the good ol’ Military Press today. Going to be brutal and I’m going to have to battle my way through these I’m feeling. My shoulders are getting their work on today though.

Not sure if its the different exercises, or maybe its the ladder’s but I haven’t pushed myself so hard that I’ve been shaking like the ending of those Military Presses. WOW, those suckers know how to break you down and make you did deep to persevere. When I looked up the first time, the clock still said ~ four minutes left! The little whiner tried to creep in and kill me – had to fight it off. I’m thinking I’ll be pretty worn out by the time I finish up these Let Me In’s.

Definitely another five-minute breather before I dive into the Let Me In’s. I’m going to have to mod it a bit, because the door’s at this apartment are pretty weak. I’m going to use a town and my Pullup station. Think it’ll workout well.

Overall guys, excellent workout today! I know I hit some muscles that’ve missed getting beat up, today. ¬†I’ll see if I can get some links to the workouts, as I didn’t feel like filming them today – as well as the Ladder workout.

-B

Ladder Pushups:

  • 1 Military Pushup
  • 2 Military Pushups
  • 3 Military Pushups
  • 4 Military Pushups
  • 5 Military Pushups
  • 6 Military Pushups
  • 7 Military Pushups
  • 6 Military Pushups
  • 5 Military Pushups
  • 4 Military Pushups
  • 3 Military Pushups
  • 2 Military Pushups
  • 1 Military Pushup
  • 1 Wide Grip Pushup
  • 2 Wide Grip Pushups
  • 3 Wide Grip Pushups
  • 4 Wide Grip Pushups
  • 5 Wide Grip Pushups
  • 6 Wide Grip Pushups
  • 5 Wide Grip Pushups
  • 4 Wide Grip Pushups
  • 3 Wide Grip Pushups
  • 2 Wide Grip Pushups
  • 1 Wide Grip Pushup
  • 1 Regular Pushup
  • 2 Regular Pushups
  • 3 Regular Pushups
  • 4 Regular Pushups
  • 3 Regular Pushups
  • 2 Regular Pushups
  • 1 Regular Pushup
  • 1 Military Pushup
  • 2 Military Pushups

_______________________________________

Warmup: Super Wide & Wide Grip Pullups

  • 11 Super Wide Pullups
  • 7 Wide Grip Pullups

Set 1: Full Pullups

  • 5 Full Pullups

Set 2:

  • 4 Full Pullups

Set 3:

  • 3.5 Full Pullups

________________________

Military Press:

  • 1 Military Press
  • 2 Military Presses
  • 3 Military Presses
  • 4 Military Presses
  • 5 Military Presses
  • 6 Military Presses
  • 7 Military Presses
  • 6 Military Presses
  • 5 Military Presses
  • 4 Military Presses
  • 3 Military Presses
  • 2 Military Presses
  • 1 Military Press
  • 1 Military Press
  • 2 Military Presses
  • 3 Military Presses
  • 4 Military Presses
  • 3 Military Presses
  • 2 Military Presses
  • 1 Military Press
  • 1 Military Press
  • 2 Military Presses
  • 3 Military Presses
  • 2 Military Presses
  • 1 Military Press
  • 1 Military Press
  • 2 Military Presses

________________________

Let Me In’s

  • 1 Let Me In
  • 2 Let Me In’s
  • 3 Let Me In’s
  • 4 Let Me In’s
  • 5 Let Me In’s
  • 6 Let Me In’s
  • 5 Let Me In’s
  • 4 Let Me In’s
  • 3 Let Me In’s
  • 2 Let Me In’s
  • 1 Let Me In
  • 1 Let Me In
  • 2 Let Me In’s
  • 3 Let Me In’s
  • 4 Let Me In’s
  • 5 Let Me In’s
  • 6 Let Me In’s
  • 5 Let Me In’s
  • 4 Let Me In’s
  • 3 Let Me In’s
  • 2 Let Me In’s
  • 1 Let Me In
  • 1 Let Me in
  • 2 Let Me In’s
  • 3 Let Me In’s
  • 4 Let Me In’s